Served hot or cold, made fresh or from leftovers, soup provides an easy way to create a nutrient-dense meal with all vegan ingredients. It can be tailored to appeal to a wide variety of tastes and can incorporate the ingredients and cooking styles of many cultures and regions, allowing you to easily indulge in globally inspired vegan food, no matter the occasion. However, there are also hundreds, if not thousands, of recipes available, and not all are beginner-friendly.
If you’re looking for an easy vegan soup recipe fit for an amateur home chef while still providing high-quality flavor, here are three options to explore.
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Top 3 Vegan Soup Recipes
These three vegan soup recipes are designed to be easy – to make, to store, and to reheat. They also offer the convenience of being easily customized with seasonal vegetables and your favorite blend of seasonings to help create a meal appealing to many palates.
Quinoa and Kale Vegetable Soup
Hearty and rich with a variety of vegetables, this quinoa and kale vegetable soup provides the perfect way to enjoy a warm, filling meal that provides a healthy serving of the vitamins and minerals you need. Plus, not only is it vegan, but it’s also gluten-free!
This recipe involves softening your favorite vegetables by sautéing them in olive oil first.
|Some popular suggestions include squash, bell pepper, zucchini, corn, onion, carrot, and celery. Depending on the vegetables you choose to include, you will be able to reap a wide variety of the daily nutrients you need. For instance, squash provides vitamins A, B6, and C as well as other important nutrients like folate. Carrots contain calcium, potassium, magnesium, and phosphorus, along with a heaping of vitamins.|
After allowing the onion to saute until translucent, you’ll also include garlic and diced tomatoes with a blend of your favorite seasonings.
|Garlic is rich in vitamin B6, while tomatoes offer the antioxidant lycopene. Together, both provide nutrients that can help improve cardiovascular health while deepening the texture and flavor of this soup.|
Cooking the quinoa in this melody of produce and vegetable broth allows it to soak in the nutrients and flavors.
|Quinoa provides a rich consistency to this soup, allowing the recipe to become a hearty and filling meal on its own.|
If you’re looking for something heartier, such as a stew, you can alter the recipe to include more quinoa to give the texture and consistency you’ll love.
Nutrition: Vitamins A, B6, C; folate; protein; fiber; calcium; potassium; magnesium; and phosphorus.
Citrus White Bean Soup with Rosemary
Colorful and easy to recreate on your own, this vegan soup recipe uses tahini, a creamy Middle Eastern condiment made of toasted ground sesame, and white beans for a creamy, irresistible texture. It also includes a variety of vegetables for a splash of color and a hearty serving of important nutrients.
Onion, carrots, and celery are cooked in oil with garlic, thyme and rosemary to provide an exquisite flavor, as well as texture for a hearty consistency. In terms of flavor: thyme and rosemary both mingle together to provide an earthy, citrusy flavor that pairs well with the lemon juice added during serving.
|Celery is a good source of vitamins A and C, while onions provide anti-inflammatory aspects.|
Once the vegetables have been sauteed, you’ll add vegetable broth and white beans. For additional creaminess, you can mash some of your white beans as they cook with the back of your spoon. Once the beans are tender, this is paired with the tahini which gives this soup the rich, thick consistency that’s so enjoyable and filling no matter the weather outside.
|The star of this soup is the white beans, which are a large source of nutrients. Rich in protein, fiber, and a list of vitamins and minerals, white beans do more than just add mouth-watering texture and consistency to this soup. Paired with the nutrients it’ll absorb from the vegetables during cooking, white beans help ensure that this recipe acts as a full meal.|
Nutrition: Vitamins A and C; protein; fiber.
Tahini Green Lentil Soup with Spinach
This globally inspired dish combines popular Middle Eastern ingredients in a balance of earthy flavors, spice, and nutrients.
The base of this dish is sauteed vegetables such as carrots and celery made fragrant by a melody of popular spices coriander and cumin, as well as spices you love. Once these ingredients have softened and grown fragrance by sautéing them in the pan with olive oil and your spices, you add the green lentils and diced Yukon potatoes to the mix.
|Like other beans and legumes, green lentils are rich in protein and fiber. They also provide antioxidants, iron, and magnesium along with a peppery taste that highlights the flavor of this dish. Yukon gold potatoes have vitamins B6 and C, as well as potassium and fiber, and have been shown to lower the risk for heart disease.|
Dark leafy vegetables and herbs like spinach, basic and parsley are blended along with half the soup in a blender before being incorporated into the pot with the other half of the soup, thickening the texture.
|Dark leafy vegetables and herbs like spinach, basil, and parsley add in a melody of vitamins and minerals. Spinach in particular is rich in iron, an important nutrient to include in a vegan diet. Lastly, tahini provides more protein than milk or nuts, and it’s also rich in B vitamins that support healthy brain function.|
Nutrition: Vitamins B, B6, and C; iron; potassium; fiber.
Enjoy Vegan Meals Made Easy with Beyond Sushi
Looking for more globally inspired vegan dishes without the hassle?
Here at Beyond Sushi, we strive to offer a wide variety of vegan and kosher meals that provide both tastes from around the world as well as a healthy balance of important nutrients. You can enjoy a healthy vegan meal at one of our several locations in NYC or indulge in pickup and delivery orders for an elevated take-out experience.